Nuts And Snack Seeds
Nuts and all other seeds are highly nutritious packages containing protein, minerals, vitamins, fiber and phytochemicals, plus a calorie source that would be used by the baby plant — fat, carbohydrates or both. The oil seeds, such as nuts, olives, corn, cottonseed, peanuts, flaxseeds and soybeans, have a high percentage of fats, and they are mostly “good” fats: polyunsaturated and monounsaturated fats. Their polyunsaturated fats include varying amounts of the essential fatty acids (omega-3′s and omega-6′s).
A reasonable daily amount of any of these seeds is 1-3 tablespoons. You may want to watch your portion sizes of nuts if you are trying to lose weight, since it is very hard to keep to a few tablespoons of salted peanuts or almonds. Each tablespoonful is about 100 calories, and a 12.5-ounce can of peanuts is 2200 calories. Try unsalted or raw nuts which may be easier to eat in reasonable amounts. Portion size is generally not a problem for the seasoning seeds such as sesame, poppy, caraway, cumin or fennel, or those that have virtually no flavor such as flax seeds.
Salted nuts ARE an ideal food to take along for prolonged, intense exercise such as running or cycling. They are easy to carry, concentrated energy, and provide the salt you need if you are losing a lot through sweating. They will also make you drink more fluid so you will not get dehydrated.